Oven-baked Tilapia with Zucchini & Asparagus
, Updated Jun 21, 2025
This post may contain affiliate links. Please read our disclosure policy.
Oven-baked tilapia with zucchini and asparagus – gotta love a recipe that’s healthy, easy and on the table in 20 minutes! Low in carbs, keto diet friendly.
Ahh summertime… how I love you. Two days of scorching sunshine and I was all set to create a BBQ recipe using tilapia fillets. I didn’t act quite fast enough however and the sun has given way to torrential rain and thunderstorms. So it’s bye bye BBQ tilapia, hello oven-baked tilapia. And you know what? Oven-baked tilapia is awesome, rain or shine.
What Is Tilapia and Why You’ll Love It
Tilapia is a mild-flavored white fish that’s incredibly versatile, making it a weeknight dinner superstar. It is such an easy fish to cook, with nice firm flesh and a delicate taste that can easily adapt to different flavors.
Because of its neutral taste, tilapia takes on marinades and seasoning beautifully, making it ideal for everything from fish tacos to stir-fries and, of course, oven-baked sheet pan meals like this one. If you’re after a heart-healthy, low-calorie meal that still feels filling, tilapia is a great choice.
And the real bonus is how incredibly cheap they are! I keep meaning to add more fish to my diet, but most popular fish are relatively pricy – especially if you are feeding a family. So if you haven’t tried tilapia before give them a go, I think you will be very pleasantly surprised.
How to Make Oven‑Baked Tilapia (Sheet Pan Dinner)
- Preheat the oven to 200°C (400°F) and drizzle a large sheet pan with olive oil. Once the oven has reached the right temperature, place the sheet pan in the oven and let the oil get really hot.
- Meanwhile pat the tilapia fillets dry with some kitchen paper and season with salt and pepper. Slice your courgette (zucchini), lemon and tomatoes and have everything ready to go…
- Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered. Place the fish fillets on the tray, nestling them around the vegetables.
- Top with the cherry tomatoes, lemon and garlic slices, add the capers and sprinkle with fennel seeds. Dot a little butter over the fish, season with salt and pepper and cook for 20 minutes.
- You can serve this as it is straight from the tray. If you wanted to add some carbs, then couscous would go nicely and would absorb some of the lovely pan juices.
You will also like…
Pasta & Rice
One Pot Crawfish Pasta
Pasta & Rice
Rasta Pasta with Jerk Shrimp
Quick & Easy (30 Minutes or Less)
Creamy Coconut Shrimp
Fish & Seafood
10-Minute Shrimp Stir Fry
And there you have it—a healthy, easy oven-baked tilapia dinner that comes together in just 20 minutes with minimal clean-up. This sheet pan meal is perfect for busy weeknights, meal prep, or when you’re craving something fresh, flavorful, and packed with wholesome ingredients.
If you give this recipe a try, I’d love to hear how it turned out! Don’t forget to rate the recipe and leave a comment below—your feedback makes my day and helps other readers too. 💬⭐
Oven-baked tilapia with zucchini and asparagus
Ingredients
- 2 tbsp olive oil
- 8 tilapia fillets
- 2 zucchini (courgette) cut into wedges
- 1 bunch asparagus
- 1 cup (150g) cherry tomatoes halved
- 4 large garlic cloves sliced
- 2 tbsp small capers
- 1 tbsp butter
- 1 tsp fennel seeds
- ½ lemon sliced thinly
- Salt and freshly ground pepper to taste
- fresh thyme to garnish
Instructions
- Preheat the oven to 200°C (400°F) and drizzle a large sheet pan with olive oil. Once the oven has reached the right temperature, place the sheet pan in the oven and let the oil get really hot.2 tbsp olive oil
- Meanwhile pat the tilapia fillets dry with some kitchen paper.8 tilapia fillets
- Toss the vegetables in the hot oil (be careful how you handle that tray) so that they are covered.2 zucchini (courgette), 1 bunch asparagus
- Place the fish fillets on the tray, nestling them around the vegetables.
- Top with the cherry tomatoes, lemon and garlic slices, add the capers and sprinkle with the fennel seeds.1 cup (150g) cherry tomatoes, 4 large garlic cloves, 2 tbsp small capers, 1 tsp fennel seeds, ½ lemon
- Dot a little butter over the fish, season with salt and pepper and cook for 20 minutes until vegetables are soft and fish is cooked through.1 tbsp butter, fresh thyme, Salt and freshly ground pepper
- You can serve this as it is straight from the pan. If you wanted to add some carbs, then couscous would go nicely and would absorb some of the lovely pan juices.
Notes
- Fridge: Transfer cooled leftovers to an airtight container and store in the refrigerator for up to 2 days. For best results, keep the fish and veggies in separate containers if possible to prevent sogginess.
- To Reheat: Warm gently in the oven at 350°F (180°C) for 10–12 minutes or in the air fryer at 320°F (160°C) for 5–7 minutes. Avoid the microwave if possible to maintain the fish’s delicate texture.
Nutrition
Nutritional information is always approximate, and will depend on quality of ingredients and serving sizes.
I made this tonight! I didn’t use fennel, but everything else was the same. It was light, colorful, and delicious! Served it with Parmesan crostini and fresh strawberries. Thank you for the recipe, this is a keeper!!
It was delicious 😋
Thanks Ashley so glad you liked it!
There’s no predicting the British weather…. but it looks as though the oven baked version was just as yummy. I sometimes buy Tilapia too, when I see it on the fish counter. It’s so light and delicious. x